Energy balance
Resistance training alone significantly increases lean mass in overweight/obese premenopausal women, even without a prescribed caloric deficit.
If your goal is to build muscle or improve your shape without losing weight, resistance training is effective even if you don't change your diet. Focus on progressive overload with compound exercises. However, be aware that without a caloric deficit, you will not lose fat, so your weight might stay the same or increase slightly due to muscle gain.
There was a significant linear increase for resistance training-only (β = 0.76; 95% CI = 0.32, 1.2; P = 0.002).
Why this rating
Small sample size, but statistically significant result for the RT-only group.
Source
Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial
Todd A. Miller et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2017
DOI 10.1123/ijsnem.2017-0221
More from this paper
- Combining resistance training with a caloric deficit maximizes fat mass loss in overweight/obese premenopausal women compared to diet or resistance training alone.Moderate
- Changes in lean mass do not significantly affect Resting Metabolic Rate (RMR) in the short term (16 weeks) for overweight/obese premenopausal women.Moderate
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